20 Anti-Estrogenic Foods That Will Help You Overcome Estrogen Imbalance

Ali Kuoppala, 03/06/2014

Heres a detailed list of 20 different foods that are known for their ability to decrease estrogen levels through multiple

different pathways.

One could say that these foods base the foundation of an anti-

estrogenic diet, but why should we eat an anti-estrogenic diet when

we can eat anti-estrogenic foods along with androgenic testosterone

boosting foods?

That would base the foundation for the ultimate anti-estrogenic

androgenic testosterone boosting diet. Cool right?

Without further rambling, heres the list of 20 anti-estrogenic foods like I promised:

1. Pomegranates

Pomegranate is one pretty awesome fruit and I believe that all

guys should eat bulk up with it.

It seems new studies about the health benefits of this magical fruit

are coming every week now.

First, I found out about this study, where the researchers found out

that after 2 weeks of drinking pure pomegranate juice, their

participants salivary testosterone levels increased by a nice 24% on

average.

The very same study also found out that both, systolic and diastolic

blood pressure dropped by a very nice 20% on average.

Then this study found out that 3 solid years of drinking 1,7 oz

pomegranate juice daily, reduced arterial plaque by a staggering

35% on human subjects.

Most recently researchers have also found out that certain

compounds in pomegranates are anti-estrogenic.

Theres also this study where the researchers saw that pomegranates inhibited aromatase enzyme (which is the enzyme that converts

testosterone into estrogen).

So the next time someone asks you whats a healthy fruit, just say pomegranates.

2. Cruciferous Vegetables

Cruciferous vegetables are one of the staples in the anti-estrogen

diet.

They all contain this compound called DIM (33 diindonylmethane) which helps your body to remove estrogen trough liver.

DIM isnt even the only thing why cruciferous veggies are anti-estrogenic. Many of them also contain huge amounts of chlorophyll

(leaf green) which is also known for its estrogen reducing effects

through improved liver health. Not to mention that most of the

vegetables in the cruciferous family are also loaded with plant

sterols (which furthermore lower estrogen).

What are cruciferous vegetables?

Answer: Broccoli, kale, brussel sprouts, artichokes, cauliflower,

cabbage, bok choy, turnip, radish, watercress, and many more

3. Maca

Maca is used an herb, but basically its food, like a super nutritious root vegetable, or a potato on steroids.

Its mainly used for testosterone boosting purposes, even though theres some inconclusive evidence in those regards.

But one thing about Maca is for sure, and its the fact that it has some estrogen lowering purposes.

Thats because Maca is also classified as a cruciferous vegetable, which actually contains more estrogen lowering DIM compound

than any other cruciferous veggie Im aware of.

(Beware all Maca tastes awful)

4. Olive Oil

Olive oil is one of the oils that all men should introduce into

their diets.

For reasons such as the fact that olive oil has been shown to convert

cholesterol more easily into testosterone inside the testicular leydig

cells

And the fact that olive oil is loaded with plant sterols, which are known for their ability to lower estrogen levels

Also olive oil is ridiculously high in this compound called lutreopin, which in this study was seen to inhibit aromatase enzyme

in the body (aromatase converts testosterone into estrogen).

So if youre not yet a fan of olive oil, then read this post, and get yourself some organic extra virgin olive oil as soon as possible.

5. Mushrooms

Countless of mushroom varieties have been studied for their

anti-estrogenic effects.

For example, this study found out that white button mushrooms have

aromatase inhibiting properties.

Then this study found out that Shiitake mushrooms destroyed

cancerous estrogen receptor cells while simultaneously inhibited

aromatase.

Various other mushrooms have been studied for their estrogen

lowering properties.

Conclusion? Eat mushrooms.

6. Red Wine and Grapes

Red grapes and the wine thats made out of them contain some very powerful anti-oestrogenic properties.

For example: theyre loaded with and various other reservatrol polyphenols which are known for their estrogen lowering effects.

Reservatrol also increases testosterone and inhibits aromatase.

Theres also this compound called proanthocyanidin which is anti-estrogenic and cardio protective

And the skins are loaded with this flavonoid called , quercetinwhich is anti-estrogenic and increases nitric oxide synthase

(meaning that it literally works like Viagra but in much smaller

scale).

So if you drink alcohol, then few glasses of red wine may

actually be beneficial for your hormonal health. And if you

dont drink alcohol, then you should eat plenty of red grapes, or at least supplement with reservatrol extract.

7. Chia Seeds

Countless health bloggers and nutritional gurus are claiming that flax seeds are awesome for guys.

And sure flax seeds are jam packed with omega-3s which are anti-estrogenic

But nobody really talks about the fact that flax is one highly estrogenic plant containing huge amounts of natural phytoestrogens.

But where am I going to get my omega 3s if I stop consuming flax seeds and flax seed oil?

Answer: Chia seeds.

Chia seeds are almost identical with flax seeds if we take a look at

their nutritional profile, theyre both high in omega-3s and they both have a lot of vitamins and nutrients packed in them.

The only difference between these two seeds is the fact that chia

seeds are androgenic (androgens are male hormones), and flax seeds

are estrogenic (estrogens are female hormones).

So it would be wise to leave those flax seeds for your girlfriend and

get yourself some real chia seeds instead, theyre for men. Flax is for women.

NOTE: Chia seeds can absorb 12 times their mass of water in them,

so if you soak them in water for about ten minutes. The seeds turn

into a nice healthy pudding, one that actually tastes good.

8. Oats

Im not really a fan of grain products, as theyre highly linked to inflammation and inflammation is linked to low T

But theres one grain that I still like to consume, despite the fact that its a grain.

Oats.

Oats are filled with steroidal (which boost testosterone and saponins

inhibit aromatase) and theyre also filled with plant sterols (which do the same as saponins).

NOTE: If you want to be healthy, then limit your grain

consumption, but cut some slack to oats as theyre quite beneficial even though its also a grain.

9. Green Tea

Green tea is one tricky drink for sure

As in this study the extract made out of it strongly inhibited aromatase enzyme

But then in this study, rats who drank huge amounts of green tea had more aromatase enzyme in their bodies.

Also if I recall correctly Ive seen similar studies where small amounts of green tea increased testosterone, and then catechins

other studies where larger amounts of green tea decreased

testosterone.

So green tea for sure has some inconclusive evidence, and it

cant actually be called anti-estrogenic in all aspects.

Based on those studies however, small amounts of green tea may be

beneficial when lowering estrogen levels.

10. Citrus Fruits

Citrus fruits are also kind of a solid staple in the world of anti-

estrogen diets.

And thats completely understandable as citrus fruits are rich in flavonoids and antioxidants.

In fact, all the following compounds in citrus fruits are known to

have some anti-estrogenic effects:

Calcium-D-Glucarate, quercetin, limonoids, naringenin, along with

most likely multiple other compounds too

I like to make sure that my diet includes plenty of grapefruits,

limes, and lemons, as they all taste pretty damn amazing and are

extremely beneficial.

11. Raw Nuts

Basically all kinds of nuts in their raw un-altered states are

pretty healthy.

Theyre filled with monounsaturated fatty acids which are great for your heart and testosterone production, and theyre also ridiculously high in anti-estrogenic plant sterols.

So get yourself nuts, in all the varieties you can dream of, then

introduce them into your diet.

Personally I like to stack up with this organic cold pressed

almond butter. Its the tastiest health food Ive ever had a change to try.

12. Onions

Onions can be used in multiple dishes. Throw them in with your

meat, add them to sauces, pizzas, whatever you can imagine.

Why would I do that?

a) Onions taste pretty darn good.

b) In this rat study, onion juice tripled their testosterone levels.

c) Onions are filled with , which is a flavonoid that quercetin

decreases estrogen and increases nitric oxide (quercetin actually has

quite many successful erectile dysfunction studies on its belt).

13. Turmeric

Turmeric has been praised to be one of the most healthiest foods

in this planet.

It can be found in curcumin, and its for certain that youll find plenty of this stuff in your curry.

Why is turmeric good for men?

a) turmeric increases testosterone levels by 257% in rats (the dose

was pretty huge though)

b) turmeric is anti-estrogenic.

c) turmeric is naturally anabolic.

14. Algae

Certain algae like spirulina and chlorella are most likely very

anti-estrogenic foods.

(I see chlorella and spirulina both as a supplements to detoxify the

liver, but if you ask a vegan theyll probably say that this yucky shit is food, so what the heck, its in the list of anti-estrogenic foods now).

What makes these algae anti-estrogenic?

1. Spirulina and chlorella (the best kinds of algae) are both known

for their effects on detoxifying the liver, and when your liver is

clean then it flushes out estrogen with a much better rate.

2. Spirulina and chlorella are both extremely high in chlorophyll

(leaf green), which has anti-estrogenic properties.

The benefits are probably very similar in other algae too, but Im only familiar with spirulina and chlorella, as Im not a vegan and I dont really care that much about the green stuff to be honest.

15. Green Leafy Vegetables

In the sub-heading above I linked a study that showed how

chlorophyll (leaf green) is anti-estrogenic.

And although spirulina and chlorella are the richest known sources

of leaf greens according to my knowledge

Theres still quite a lot of leaf green in leafy green plants too (who would of have guessed?)

Most leafy green vegetables are also filled with natural nitrates

(which increase nitric oxide, making your blood vessels larger and

supple).

So thats why my diet includes plenty of the following leafy green vegetables:

Spinach, kale, broccoli, cabbage, and thats pretty much it. But I do eat a ton of spinach thats for sure.

16. Fermented Foods

Fermented foods are really good for your balls

and testosterone production (Im serious).

Its kind of a hard thing to explain why, because the whole world of probiotics and bacterial cultures is pretty complicated.

But let me tell you one thing that might help you understand

why fermented foods filled with life bacteria are hugely

important in the diet of a modern human:

We have 10 trillion human cells in our body, yet we harbor 90

trillion bacterial cells. So were really only 10% human 90% bacteria.

The big question is, why dont we eat foods with live bacteria anymore? The primal male did, and he was healthy as fuck. Now we

as modern men pasteurize everything and avoid all bacteria, and

were sicker than ever. Maybe thats because we should really eat bacteria?

But lets not jump out of the subject:

Fermented foods with live bacteria are anti-estrogenic because

theyre filled with organic acids, anti-oxidants, enzymes and probiotics that enhance gut function and eliminatory channels

which helps your body to detoxify estrogen.

So drink that sauerkraut juice and get yourself some raw

unpasteurized yogurt!

17. Coconut oil

Coconut oil is good for testosterone production while

it also has some anti-estrogenic properties.

The best thing for sure is the fact that coconut oil enhances the

conversion from cholesterol to testosterone inside your leydig cells.

Coconut oil also stimulates the activity of 3beta-HSD and 17beta-

HSD enzymes which stimulate testosterone production (see the

study above).

The thing that makes coconut oil anti-estrogenic, is the fact that the

oil (and whole coconuts too) is filled with sterols, which are anti-

estrogenic and natural aromatase inhibitors (study linked above).

18. Garlic

Garlic is a superfood thats filled with some serious health benefits

For one, when combined with vitamin C it drops blood pressure

levels better than any known drug in the market.

And garlic has also been linked to increased testosterone production.

The thing that makes garlic anti-estrogenic is the fact that its loaded with quercetin (which is again the flavonoid that inhibits aromatase enzyme activity in the body while also increasing your erectile

strength).

So, eat garlic.

19. Chives

Chives belong to the same family of Aliums as onions and garlic do.

And its probably not that big of a surprise that chives have the same anti-estrogenic benefits as onions and garlic both do

You see, chives are also loaded with natural quercetin

And like I have said few times already in this article, quercetin was the flavonoid that inhibits aromatase enzyme in the body, and

the aromatase enzyme was the enzyme that converts your

testosterone into estrogen.

Therefore: chives = anti-estrogenic.

20. Dark Berries

Dark berries such as the blueberry, elderberry, black currant,

and chokeberry have about 50% more antioxidants and

flavonoids in them than other berries.

Antioxidants and flavonoids like the anti-estrogenic quercetin and

reservatrol

..Theres also something else in that dark skin of certain berries:

Theyre ridiculously high in this fiber called Calcium-D-Glucarate, which has an unique ability to bind into estrogen molecules located

inside your intestines.

Calcium-D-Glucarate basically makes sure that those estrogen

molecules really do get out instead of being reabsorbed into the

body.

Conclusion

Got enough? There are 20 anti-estrogenic foods above for you

with science backing up each one of them.

Now use those foods in your diet, and if youre a true bad-ass, you can combine the estrogen lowering foods with testosterone boosting

foods, which creates something awesome.

Thank you for reading.